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GOLDSBORO FAMILY YMCA 1105 Parkway Dr, Goldsboro NC 27534 December 2018 | January 2019 www.GoldsboroYMCA.org
| 919.778.8557
MEMBER ENGAGEMENT NEWSLETTER
7 TIPS TO KEEP YOU HEALTHY & LEAN THIS
HOLIDAY SEASON
IN THIS ISSUE • HOLIDAY CLOSINGS • DATES TO REMEMBER • Y’S MEN OUTREACH • SWIM MEETS Article reprinted from One medical Group
The holiday season is here! To stay fit and healthy throughout the holiday season, it’s important to be prepared. Here are seven, nutritionist-approved tricks of the trade to help you stay the course and stay healthy. 1. Eat healthy, balanced meals Well-balanced meals will help you feel full, which is essential if you want to resist unhealthy party food. You might think that it’s better to save up your calories for a party by eating less during the day, but that’s actually a recipe for failure. Give yourself a chance to stay on track by eating well-balanced meals and a healthy snack before going to a party. A healthy, balanced meal should consist of a lean protein, a small portion of healthy fat, and fiber-rich carbohydrates. To learn more about how to create a well-balanced meal, take a look at our example of a healthy plate. 2. Stay hydrated You might feel hungry when you’re merely dehydrated. To figure out how much water you should drink in a day, take your body weight and divide it in half — that’s how many fluid ounces you should consume. For example, if you weigh 150 pounds, aim to consume approximately 75 fluid ounces of water throughout the day. 3. Eat regularly — and often If you skip a meal, sampling the cookies that your colleague brought is almost guaranteed. Eat a healthy breakfast within an hour or two of waking and plan to eat something about every four hours thereafter. This will minimize your risk of over-eating or of making poor choices when lunchtime comes around. 4. Avoid late-night eating It’s also important to avoid eating approximately two hours before bed. Your metabolism slows when you’re asleep. When you allow enough time for digestion before bed, you reduce your chance of digestive upset, and studies suggest that you’ll minimize your risk for weight gain, too. (continued on next page)
• HEALTHY EATING • TURKEY TROT • NEW YEAR’S PROMOTION • WINTER CAMP • ANNOUNCEMENTS • Y STORIES • ANNUAL GIVING
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EMAIL US YOUR STORY AT Info@GoldsboroYMCA.org
STAY CONNECTED | Member Engagement Newsletter
5. Exercise early Exercise is energizing, so it makes sense to do it earlier rather than later in the day. Getting your exercise in early is especially important during the holidays when parties and activities will make it difficult to hit the gym after work. 6. Try mindful eating This tip comes late in the list because it can be difficult to practice mindful eating if you haven’t already mastered the other tactics. Take a look at 5 Tips to Curb Cravings for more on this topic. 7. Relax and enjoy! Emotional eating tends to increase over the holidays, so you might try incorporating relaxation techniques into your day to help manage stress. Even something as simple as taking three deep, mindful breaths can help reset your mood.
DATES TO REMEMBER Dec 2 Dec 4 Dec 4 Dec 7 Dec 7 Dec 8 Dec 14 Dec 14 Dec 24 Dec 25 Dec 31 Jan 1 Jan 2 Jan 2-16 Jan 4 Jan 15 Jan 31
Y’s Men Outreach Program Afterschool Program Focus Group High School Swim Meet BINGO | Y-brary | 10:30am Help the Hungry Luncheon | 12pm High School Swim Meet Preschoolers visit Brookdale Seniors AOA Luncheon | MPR | 12pm Y closes at 1pm Y CLOSED | Merry Christmas Y Closes at 1pm Y CLOSED | Happy New Year Relaunching AFTERSCHOOL PROGRAM Registration for AOA State Capital Trip BINGO | Y-brary | 10:30am AOA Movie Day | Y-brary AOA State Capital Trip
YOU ARE INVITED TO ATTEND THE
ANNUAL MEETING OF THE
GOLDSBORO FAMILY YMCA Open to Members, Volunteers and all who have served on the Board.
JAN 23RD
1105 PARKWAY GOLDSBORO, NC
12PM
PARKING LOT SAFETY For the safety of all members and guests, notices will be placed on vehicles that are double parked, in the grass, or in a non-parking space when the parking lot is not full. Thanks for your cooperation! 2
STAY CONNECTED | Member Engagement Newsletter
GRADES
K-6
3-6pm
GOLDSBORO FAMILY YMCA
SCHOOL AGE
CHILD CARE RELAUNCH! AFTERSCHOOL PROGRAM: - Intensive Homework Help - STEM Activities - Weekly Activities at Main Y - Snacks & More!
JAN 2
2019
Starting at $40/Wk! Sibling discounts available
HURRY! Space is Limited!
REGISTER NOW! REGISTRATION BEGINS DEC. 10
AT MAIN Y OR CHILDCARE CENTER
GOLDSBORO FAMILY YMCA CHILDCARE CENTER 900 S. Harding Dr. 919.947.0124 | WWW.GOLDSBOROYMCA.ORG
W.A.R.M. HEARTS MENTORING Providing youth with a supportive mentor who can serve as a positive role model, who will listen to their problems and provide them a window to the world outside their environment. The program serves a broad range of youth who have been identified as needing a mentor by a referral source or parent/guardian. Mentors are trained adult volunteers, over age 18, who are carefully matched with youth in our community for one-on-one mentoring relationships. Mentors work to understand cultural and social development, risk factors, and offer ways to communicate and relate to youth. To volunteer, contact Aries.Brinson@GoldsboroYMCA.org 3
STAY CONNECTED | A Member Engagement Newsletter
TURKEY TROT RECAP The 13th Annual YMCA Turkey Trot was a huge success! With great, cool weather, we had close to 500 runners to attend this family-friendly event. We appreciate everyone who came out to run, volunteer, or support during the race! We are especially grateful to our sponsors and donors. Go ahead and plan to attend next Thanksgiving!
Y’S MEN OUTREACH RECAP
Y STORIES
On December 2nd, The Y opened our doors to serve selected families in need, especially families that were impacted by the previous hurricanes. Each family was given a Blessings Basket with a Bible, a ham or a turkey, pickles, Chick Fil A coupons, diapers, hats, scarves, gloves, toothbrushes, and toothpaste. 63 families were served, impacting approximately 400 individuals. Thanks to all of our wonderful volunteers and supporters!
I was recently diagnosed as “pre-diabetic.” The week following my diagnosis, the YMCA offered a health education class on Diabetes & Nutrition. This class was very timely to me. During the class, the instructor explained diabetes and how it affects the body. She then spoke about the importance of nutrition. I have used this information to change my eating habits and lose about 14 pounds, which will hopefully reverse my diagnosis. E. Martin, YMCA Member
The holiday season allows us to reflect on what we are thankful for and, at the Y, we are most grateful for our friends and donors like you. The Y is the place for everyone in our community to belong, and your generous donations help us to remain relevant and available to all.
BIBLE STUDY EVERY WEDNESDAY MORNING AT 7AM A BIBLE STUDY IS HELD IN THE Y-BRARY. FEEL FREE TO STOP IN AND ENJOY THE FELLOWSHIP!
We hope that as the year comes to a close, you consider making an endof-year gift to the YMCA. Your gift, no matter the size, will help the Y live its pledge that every individual has access to the essentials needed to learn, grow and thrive. Getting your donation in by December 31 also allows you to include this donation on your 2018 taxes. Stop by the front desk or visit www.goldsboroymca.org to make your contribution. 4